Can Exercise Really Slow the Aging Process

Almost any amount and type of physical activity may slow aging deep within our cells, a new study finds. And middle age may be a critical time to get the process rolling, at least by one common measure of cell aging.

Dating a cell’s age is tricky, because its biological and chronological ages rarely match. A cell could be relatively young in terms of how long it has existed but function slowly or erratically, as if elderly.

Today, many scientists have begun determining a cell’s biological age — meaning how well it functions and not how old it literally is — by measuring the length of its telomeres.

For those of us who don’t know every portion of our cells’ interiors, telomeres are tiny caps found on the end of DNA strands, like plastic aglets on shoelaces. They are believed to protect the DNA from damage during cell division and replication.

As a cell ages, its telomeres naturally shorten and fray. But the process can be accelerated by obesity, smoking, insomnia, diabetes and other aspects of health and lifestyle.

In those cases, the affected cells age prematurely.

However, recent science suggests that exercise may slow the fraying of telomeres. Past studies have found, for instance, that master athletes typically have longer telomeres than sedentary people of the same age, as do older women who frequently walk or engage in other fairly moderate exercise.

But those studies were relatively narrow, focusing mostly on elderly people who ran or walked. It remained unclear whether people of different ages who engaged in a variety of exercises would likewise show effects on their telomeres.

So for the new study, which was published this month in Medicine & Science in Sports & Exercise, researchers from the University of Mississippi and University of California, San Francisco, decided to look more broadly at the interactions of exercise and telomeres among a wide swath of Americans.

To do so, they turned to the immense trove of data generated by the ongoing National Health and Nutrition Examination Survey, for which tens of thousands of adults answer questions annually about their health, including their exercise habits, and complete an in-person health exam, providing a blood sample.

In recent years, those blood samples have been tested for, among other markers of health, telomere length in the participants’ white blood cells.

The researchers gathered the data for about 6,500 of the participants, ranging in age from 20 to 84, and then categorized them into four groups, based on how they had responded to questions about exercise.

Those questions in this survey tended to be broad, asking people only if, at any time during the past month, they had engaged in weight training, moderate exercise like walking, more vigorous exercise like running, or have walked or ridden a bike to work or school.

If a participant answered yes to any of those four questions, he or she earned a point from the researchers. So, someone who reported walking received a point. If he also ran, he earned another, and so on, for a maximum of four points.

The researchers then compared those tallies to each person’s telomere length.

And there were clear associations. For every point someone gained from any type of exercise, his or her risks of having unusually short telomeres declined significantly.

Specifically, someone who participated in a single activity, earning them a 1, was about 3 percent less likely to have very short telomeres than someone who didn’t exercise at all.

That risk declined more substantially if someone exercised more. People who reported two types of exercise were 24 percent less likely to have short telomeres; three types of exercise were 29 percent less likely; and those who had participated in all four types of activities were 59 percent less likely to have very short telomeres.

Interestingly, these associations were strongest among people between the ages of 40 and 65, the researchers found, suggesting that middle age may be a key time to begin or maintain an exercise program if you wish to keep telomeres from shrinking, says Paul Loprinzi, an assistant professor of health and exercise science at the University of Mississippi. He was a co-author of the study with Jeremy Loenneke, also of the University of Mississippi, and Elizabeth Blackburn, a professor at the University of California, San Francisco, who shared a Nobel Prize in 2009 for the discovery of the molecular nature of telomeres.

However, as Dr. Loprinzi points out, this study is purely associational, so cannot show whether exercise actually causes changes in telomere length, only that people who exercise have longer telomeres.

The study also couldn’t tease out the ideal amount of exercise for telomere maintenance, Dr. Loprinzi say, because the survey asked only whether someone exercised at all, not how frequently.

Perhaps most important, the results don’t tell us whether longer telomeres translate into better health. But, Dr. Loprinzi says, other studies, including from his lab, “have shown that telomeres are predictive of mortality,” with shorter telomeres equating to shorter lives.

So the message seems clear, he says. “Exercise is good” for your cells, and “more exercise in greater variety” is likely to be even better.

Continuing Education Courses on Nutrition and Fitness

Physical inactivity is among the most critical public health concerns in America today. For healthcare professionals, the creation and implementation of sustainable fitness solutions is a relevant cause. This course will help you become familiar with the physical and psychological rewards involved in the activity of running, identify risks and the most common running injuries – along with their symptoms and most probable causes – and describe strategies that can be used in preventing running injuries and developing a healthy individualized running regimen.

This is a test only course (book not included). The book (or e-book) can be purchased from Amazon. This CE test is based on the book “The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health” (2007, 387 pages). Lifestyle changes, including diet, nutrition, exercise, yoga, and meditation, have been proven in research to have multiple beneficial effects on health, including preventing and reversing heart disease, reducing cholesterol, lowering blood pressure, encouraging weight loss, preventing and reversing type 2 diabetes, and preventing and ameliorating cancer. The Spectrum is a research-based lifestyle change program which has been proven effective for multiple health conditions. This course includes a description of the major components (nutrition, stress-management, and exercise) and mechanisms of action. Research on The Spectrum is also described. The book is accompanied by a guide to cooking, 100 easy-to-prepare recipes from award-winning chef Art Smith, and a DVD which provides instruction in meditation. By taking this course, clinicians will learn how to prevent and treat some of the most troubling illnesses of today through lifestyle changes, while avoiding the need for expensive surgery and medication.

So often, we think of nutrition and its relationship to our bodies from the neck down. How it affects our heart, how it affects our colon, for example. Why do we not acknowledge its impact on our brain health as well? If a patient were to undergo an elective surgical procedure, he or she may be advised to lose weight, gain weight, or avoid certain medications or herbs beforehand. These recommendations are made to help ensure maximum recovery with minimal complications. Why would we not take this approach when dealing with mental illness as well? Shouldn’t we try to achieve optimal nutritional health of the brain if we are trying to heal it?This course discusses how good nutrition impacts a person’s mental health and well being. Includes discussions on “mental wellness” versus “mental illness,” hypothyroidism and it’s impact on mental health, neurotransmitters and amino acids, glycemic index, vitamins, fatty acids, caffeine, chocolate and aspartame, and herbal supplements and medications. Case studies are provided. This course will give the reader some insight into this concept, by providing the student with clinical research, anecdotal information and a good background for understanding the role nutrition plays in mental health.

This CE test is based on the book “Yoga as Medicine: the Yogic Prescription for Health and Healing” (2007, 592 pages). This course is intended to correct common misconceptions about yoga and to provide a framework for understanding the conditions under which yoga may be beneficial for a variety of health and mental health issues. The general health benefits of yoga are discussed, followed by a discussion of yoga’s role in treating anxiety and panic attacks, arthritis, asthma, back pain, cancer, carpal tunnel syndrome, chronic fatigue syndrome, depression, diabetes, fibromyalgia, headaches, heart disease, high blood pressure, HIV/AIDS, infertility, insomnia, irritable bowel syndrome, menopause, multiple sclerosis, and obesity. This course is intended for health and mental health professionals who have an interest in integrative and alternative medicine.

Professional Development Resources is approved to offer continuing education by the American Psychological Association (APA); the National Board of Certified Counselors (NBCC); the Association of Social Work Boards (ASWB); the American Occupational Therapy Association (AOTA); the American Speech-Language-Hearing Association (ASHA); the Commission on Dietetic Registration (CDR); the Alabama State Board of Occupational Therapy; the Florida Boards of Social Work, Mental Health Counseling and Marriage and Family Therapy, Psychology & School Psychology, Dietetics & Nutrition, Speech-Language Pathology and Audiology, and Occupational Therapy Practice; the Ohio Counselor, Social Worker & MFT Board and Board of Speech-Language Pathology and Audiology; the South Carolina Board of Professional Counselors & MFTs; and by the Texas Board of Examiners of Marriage & Family Therapists and State Board of Social Worker Examiners.